Bev
Warmup
25ft walk on toes, forward
25ft walk on toes, backwards
25ft walk on heels
25ft walk feet turned out
25ft walk feet turned in
25ft lunge-arms locked overhead
25ft lunge walk- torso twist towards forward leg
25ft butt kickers
25ft bear crawl forward
25ft bear crawl backward
-then-
1 Round of
10 Alt. Worlds Greatest stretch
10 Air Squats
WOD
4 Sets, resting 2:00 minutes between sets
100m Run
15 Jumping Air Squats/ 10 Single Arm DB Thrusters (left side) 50lbs/35lbs
10 Burpees/10 DB Facing Burpees
15 Jumping Jacks/ 10 Single Arm DB Thrusters (right side) 50lbs/35lbs
100m Run
Post scores to comments
Accessory “Ab Burner”
3 Rounds
1:00 Min Plank
:30 Side Plank (each side)
60 Flutter Kicks (in total)
Stretching
2:00 Couch Stretch (each side)
10 Downward Dog to upward Dog Transitions
CrossFit Division 
Subbed 20 mountain climbers for the running and used a 20lb dumbbell for thrusters. First time using that weight on the left shoulder and each round was unbroken and pain free 🙂
Round times: 2:03, 1:57, 1:55, 1:54
Also subbed 20 MC for run. #35 on thrusters. Right was way harder than left, I guess from the burpees.
2:16, 2:57, 3:25, 3:16
Puked between round 2 and 3. Mondays.
Dang! I should have taken advantage of that rest day yesterday.
50lb DB/10cals Assault bike in lieu of run
2:54
2:55
2:56
2:53
Gotta rest up on Sunday Nick! Good work on this one.
I subbed hand release push-ups for the burpees and used a 15 lb dumbbell for the thrusters. Not sure of my timing for each set but my total time was 28:08, that was a soul sucker with the running! Glad it is done for the day!
C2 Rower Challenge
10 rounds
:30 Row
1:40 Rest
1:34.3 avg/500m
28 s/m
Subbed 200m rows for the runs.
35# KB thrusters
Burpees
Total time: 19:57
Nice job Ken!
Subbed 8 shuttle runs in my basement for the 100m run, which averaged around 35-40sec per run – seemed reasonable compared to 100m.
14kg kettlebell for the thrusters, burpees stepping over KB.
3:09 / 3:08 / 3:11 / 3:19
5k today. Thank god it wasn’t as cold as the past few days!!
Beautiful day for a walk!
Team Zoom CAM!
subbed 100m run with 45 sec of running around the apartment.
15db thrusters and baby burpees
Round 1: 3:48
Round 2: 3:57
Round 3: 4:15
Round 4: 4:05
Total: 22:05.
Plus accessory work.
Getting creative to get the the run in, good work Anshita!
Can’t run as I rolled over my ankle 😭😭😭😭😭 so I did
15 burpees
10 dumbbell thrusters right 35lbs
10 burpees
10 dumbbell thrusters left 35lbs
15 burpees
19:17
Way to get some extra burpees in Simone. Hope the ankle is feeling better soon!
Team Zoom CAM with Anshita’s friend Larissa who has been joining in on the 5 pm fun.
Loved the run portion of this tonight – perfect cool air to cool off after those burpees and thrusters!
20:05
Makayla did shuttles,squats, bp’s and jacks
18:35
Team Zoom CAM is growing. Share the fitness. Awesome work!
I did this one on Wednesday (Jan 27th).
10 cal BikeERG instead of 100m Run… and SA DB Thrusters @25lbs
Total time: 17:46